After a workout, I like a real meal with protein, carbohydrates, vegetables, and good flavor. These five lunches are simple enough for a busy day. Make extra rice, potatoes, or pasta once and use them again tomorrow.
See the lunches
Nutrition is an estimate per serving for the amounts below. Products and cooking methods vary, so check labels if you track closely. Each lunch can be made with regular ingredients; no powders or low-fat substitutions are needed.
Warm rice, tender chicken, and crunchy vegetables with lemon.
4 oz cooked chicken breast · 1 cup cooked rice · ½ cup cucumber · ½ cup cherry tomatoes · 1 teaspoon olive oil · lemon, parsley, salt, and pepper
Warm the chicken and rice. Add the chopped vegetables and parsley. Finish with olive oil, lemon, and seasoning. Cook chicken to 165°F before serving.
A quick Mediterranean-style lunch with pantry ingredients.
1 can tuna in water, drained (about 4 oz) · ¾ cup rinsed white beans · 1 slice whole-grain bread · ½ cup tomato and cucumber · 1 teaspoon olive oil · lemon and parsley
Toss the tuna, beans, vegetables, olive oil, lemon, and parsley. Eat with the bread. Use cooked chicken instead of tuna when you want a change.
Easy to take along, with turkey, avocado, and crisp greens.
1 large whole-wheat tortilla · 4 oz cooked turkey breast · ½ avocado (about 70 g) · 2 tablespoons plain full-fat Greek yogurt · lettuce, tomato, and red pepper
Spread yogurt on the tortilla, then add sliced turkey, avocado, and vegetables. Roll tightly and cut in half.
A colorful plate with lemon and herbs.
5 oz cooked salmon · 200 g potatoes · 1 cup green beans · 1 teaspoon olive oil · lemon, dill, salt, and pepper
Roast the potatoes until tender and golden. Cook the salmon to 145°F and steam or roast the beans. Add olive oil, lemon, and dill at the table.
Fresh vegetables and a simple tomato sauce make a satisfying bowl.
2 oz dry pasta · 4 oz cooked lean ground beef · ½ cup tomato sauce · ½ cup diced zucchini · 1 tablespoon grated Parmesan · basil
Cook the pasta. Brown the beef fully to 160°F, add zucchini and tomato sauce, and simmer until the zucchini softens. Toss with pasta and finish with Parmesan and basil.
Cook with someone you love.